Delayed onset muscle soreness (DOMS) is caused by accumulated lactic acid in the muscles after they have been worked out very hard. For some, DOMS is only experienced at the start of a new workout routine. For other people who are more prone to muscle soreness, it is important to discover ways to reduce the symptoms. Otherwise, exercising will not be enjoyable, and walking around all day stiff as a board, is inconvenient and even embarrassing.
Five ways to Reduce DOMS:
1. Break up your routine
If you know multiple barbell squats, weighted lunges and leg curl machine sets are going to leave you incapacitated for days, break up the workout. Instead of doing an all legs day, add in a few sets with every upper body workout. If it is a matter of doing too much in a day, such as a weight routine followed by yoga, learn your limitations and if necessary, scale back the amount of time you exercise in a day.
2. Protein powder and Glutamine
Both of these supplements promote healing, repairing and muscle building. If you do not wish to use supplements, simply eating a meal high in protein after a workout will do the trick. If using protein powder and glutamine, try a protein shake made with water, juice or skim milk mixed with the recommended doses of both supplements soon after your routine.
3. Take a bath
This is especially helpful for long distance running. Personally speaking, the day after a race my legs are toast! After an intense workout, or long run, take a dip in cold (yes, cold!) water for 5 minutes or so. This technique is much better than taking pain relieving medications, which only disguise injuries instead of treating them. Ice baths reduce inflammation and increase circulation. Nobody wants to hear that they should take a cold bath but it really works!
Bonus Tip
How about getting a massage? They promote circulation, relaxation and they feel really nice! Unfortunately it will not prevent muscle soreness, but if you already have it, then it is a nice way to go.
4. Stretch after workouts
A lot of the time exercisers experience muscle soreness because they thought they were doing the right thing by stretching before a workout. This technique is a little antiquated, and by doing this, you are stretching out "cold muscles." This leads to pulls and tears that create muscle soreness. Instead, stretch after a workout, when muscles are warm. This technique is also beneficial as a way to relax after a routine and to feel light and limber for the rest of the day.
5. Do not exercise on sore muscles
This will not toughen you up, or make recovery any easier in the future. This is actually a very counterproductive thing to do. Muscles require 48 hours after strength training to rebuild, grow and repair. Working out on sore muscles will decrease result progress and increase the time it takes the soreness to go away.
DOMS is not too bad once you know your body well enough to identify what causes it, and then to make these small changes to overcome the inconvenience and discomfort of muscle soreness.
Lift Smart!
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